Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=lcIK3akktLU

Feb 8th '25 - Iron Abyss
Upper Pulling Focus Deload Saturday
201.5lbs body weight
1563 cals headed to 3000
60 min cardio - Stationary bike - 17.2 miles - 114bpm

Today was the final day of the deload and it all feels real good , looking forward to getting back to work on Monday

Stretches -
Arm Circles - 15 each arm/direction
Band Pull Apart - 3x15
Band Press - 3x15
Knees to chest 2x30 count hold
Dead Bugs - 2x15 per side
Bird Dogs - 2x15 per side

​Lifts -
Pendlay Rows - 3x5 -65% 1RM - #175
​Warm up - ebx5 ebx5
​Progression - 135x5 - 155x5
Working Sets - 175x5 - 175x5 - 175x5

Meadows Rows - 3x8 - 60% - #80
Working Sets - 80x8 - 80x8 - 80x8

Rear Delt Flys: 3x15 - double loop red mini
​15x15x15

Hanging Leg Raises: 4 sets of 15

Cool Down -
Lat Stretch - 2x30 sec per side.
Foam Rolling - Lats and traps 2 min